The Key to Long, Healthy Life: Forming Habits and Making Them Stick, Says Longevity Doctor

Dr. Darshan Shah, a physician and board-certified surgeon with over 30 years of experience, has a secret to living a long, healthy life: forming habits and making them stick. In an interview with CNBC Make It, Shah shared his daily practices that contribute to his longevity and overall well-being. By incorporating these habits into your routine, you too can reap the benefits of a long, healthy life.



1. Morning routine: Shah starts his day with a morning routine that takes about 30 to 45 minutes. This includes journaling, visualizing his future, and practicing gratitude. He avoids checking his phone first thing in the morning, focusing instead on getting his mindset in the right place.
2. Physical activity: Shah engages in a 10-minute workout first thing in the morning, exposing himself to sunlight, and doing a quick dumbbell workout. This helps maintain muscle mass, improve cardiovascular health, and enhance overall fitness.
3. Nutrition: Shah follows a diet rich in vegetables and protein, avoiding carbohydrates and sugars in the morning. He breaks his fast with protein and vegetables, and avoids ultra-processed foods. His diet consists of well-sourced meat, vegetables, and healthy fats.
4. Social engagement: Shah emphasizes the importance of connecting with others in his local community. He hosts dinner parties at his home, fostering social connections and promoting a sense of community, which can lead to improved mental health and increased lifespan.

Shah's habits align with established nutritional guidelines for longevity and healthspan. A study published in JAMA Network Open found that women who most closely adhered to the plant-based Mediterranean diet were 23% less likely to die from any cause than women who did not closely adhere to this dietary pattern (Dinu et al., 2017). Another study found that higher protein intake, particularly from animal sources, was associated with increased longevity in older adults (Levine et al., 2014). Additionally, avoiding ultra-processed foods has been linked to reduced risk of mortality and improved health outcomes (Malik et al., 2019; Fiolet et al., 2018).

By incorporating these habits into your daily routine, you too can enjoy the benefits of a long, healthy life. Start by educating yourself on the science of forming habits and making them stick, as Shah suggests. Then, create a morning routine that includes journaling, physical activity, and a healthy breakfast. Connect with others in your community, and make a conscious effort to avoid ultra-processed foods. With consistency and dedication, you can make these habits stick and reap the rewards of a long, healthy life.



In conclusion, the key to long, healthy life is forming habits and making them stick. By incorporating the daily practices of Dr. Darshan Shah into your routine, you can enjoy the benefits of a long, healthy life. So, what are you waiting for? Start today and make those habits stick!